Workout
EMOM x 20 MINUTES
MIN 1 — 20 Cal Row
MIN 2 — 15 Burpees
*Scale as needed to accomplish the work in each minute in :50-:45 or less.
Finisher
3 SETS
10 Slow Pike-Ups on Rower
10 Push-ups (31X1)
-Rest as needed b/t sets-
Workout
5 SETS
200m Run
1:00 Plank
:30 Bar Hang
:30 Hollow Hold
10 L. Arm Russian KB Swing (53/35)|(35/26)
10 R. Arm Russian KB Swing
-Rest 1:00-
*For the static holds, accumulate as much time in the position during the allotted time but move on after the time has passed.
Strength/Skill
12:00 RUNNING CLOCK
Build to Moderate-Heavy Set of 5 Power Snatch
Workout
AMRAP x 10 MINUTES
2-4-6-8-10…etc
Power Snatch (95/65)|(65/45)
*After every set perform 20 Double Unders
Finisher
3 SETS
20 L. Leg Hip Thrusts
20 R. Leg Hip Thrusts
1:00 Static Hold Glute Bridge
-Rest as needed b/t sets-
Workout
EMOM x 16 MINUTES
MIN 1 — Max Cal Bike
MIN 2 — 12 DB Push Press (50/35)|(35/25) + 6 Up-Downs
MIN 3 — 12 DB Suitcase Lunges + 6 Up-Downs
MIN 4 — Rest
Cool Down
5:00 Foam Rolling Focused on Quads & IT Band
Strength/Skill
EMOM x 10 MINUTES
3 Front Squats (moderate-heavy)
*Build in weight for first 5 minutes, then hold across for the remaining 5 minutes
Workout
3 ROUNDS FOR TIME
10 Front Squats (135/95)|(95/65)
15 Gymnastic Kip Pull-ups
20 Box Jumps (24/20)
